Asian Egg White Lettuce Wrap with Edamame 亞洲風味毛豆蛋白生菜包
This high-protein, high-fiber recipe supports muscle health, fullness, and steady energy. It helps promote healthy blood sugar, cholesterol, blood pressure, and heart health while providing antioxidants and key nutrients from vegetables. This recipe is vegetarian, gluten-free, and dairy-free, and it can also fit into a kidney-friendly eating pattern when tailored to individual needs.
這款高蛋白, 高纖維食譜有助於維持肌肉健康, 增強飽足感並保持能量平穩。它不僅能促進血糖, 膽固醇, 血壓及心臟健康, 還能提供源自蔬菜的抗氧化劑和關鍵營養素。此食譜適合素食者, 且不含麩質和乳製品；若根據個人需求進行調整, 也可納入有益腎臟健康的飲食方案中。⬇️
*Asian Egg White Lettuce Wrap with Edamame 亞洲風味毛豆蛋白生菜包*
Ingredients (4 servings):
2 cups liquid egg whites (about 10–12 egg whites)
1 head romaine lettuce, leaves separated
1 cup carrots, cut into thin strips
1/2 cup dried mushrooms, soaked and sliced
1 cup organic shelled edamame, cooked
2 scallions, sliced
1/2 red onion, thinly sliced
1 yellow bell pepper, thinly sliced
1 tbs sesame oil
3 cloves garlic, minced
2 tbs organic low-sodium soy sauce
Directions:
1. Soak dried mushrooms in hot water for 20 minutes, then drain and slice. Boil edamame for 3–5 minutes, drain, and set aside.
Heat sesame oil in a pan over medium-high heat. Sauté garlic until fragrant.
2. Add egg whites, let them set for 1–2 minutes, then break apart and cook until firm, dry, and lightly golden (about 5–7 minutes).
3. Add mushrooms, edamame, soy sauce, and half the scallions. 4. Stir-fry for 2–3 minutes until well combined and slightly browned.
5. Spoon into romaine leaves and top with carrots, red onion, bell pepper, and remaining scallions. Serve immediately.
Amount per serving (approximate):
Calories: ~220 kcal
Protein: ~22 g
Carbohydrates: ~20 g
Fiber: ~7 g
Fat: ~6 g
Sodium: ~300 mg
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材料 (4人份):
2杯液態蛋白 (約10–12個雞蛋的蛋白質量)
1棵羅馬生菜 (將葉片分開）
1杯胡蘿蔔 (切成細絲）
1/2杯乾香菇 (泡發後切片）
1杯有機去殼毛豆 (煮熟）
2根蔥 (切蔥花）
1/2顆紅洋蔥 (切薄片）
1個黃甜椒 (切薄片）
1大匙芝麻油
3瓣大蒜 (切末）
2大匙有機低鈉醬油
做法：
1. 將乾香菇用熱水浸泡20分鐘, 瀝乾後切片。將毛豆煮3–5分鐘, 瀝乾備用。
2. 鍋中倒入麻油, 中高火加熱。放入蒜末炒香。
3. 倒入蛋白, 靜置1–2分鐘使其凝固, 然後將其劃散, 繼續翻炒至完全凝固, 乾爽且呈微金黃色 (約5–7分鐘)。
4. 加入香菇, 毛豆, 醬油和一半的蔥花, 翻炒2–3分鐘, 直到食材混合均勻並略帶焦色。
5. 將炒好的食材盛入羅馬生菜葉中, 頂部放上胡蘿蔔絲, 紅洋蔥片, 甜椒片和剩餘的蔥花。即可享用。
每份營養成分 (估算值):
熱量: 約220千卡
蛋白質: 約22克
碳水: 約20克
膳食纖維: 約7克
脂肪: 約6克
鈉: 約300毫克
Kung Pao Tofu 宮保豆腐鍋
This plant-based recipe is packed with fiber and protein, and colorful vegetables. It also supports heart health, blood sugar levels, and weight management. Making it a delicious way to enjoy more nutritious plant-based meals.
這款植物性食譜富含膳食纖維, 蛋白質和色彩繽紛的蔬菜。它還有助於心臟健康, 血糖控制和體重管理, 是享用營養豐富美味植物性餐點的理想選擇。
*Kung Pao Tofu 宮保豆腐鍋*
Ingredients (3 servings):
- 16 oz super-firm tofu, pressed and cubed
- 2½ cups baby corn, cut into chunks
- 2½ cups bell peppers (about 2–3 medium bell peppers total, red and green), chopped3 green onions, sliced (white and green parts separated)
- 3 cloves garlic, minced
- 1/3 cup unsalted cashew nuts
- 2 tbs low-sodium soy sauce
- 2 tbs fresh lime juice
- 1 tsp monk fruit syrup
- 1 tbs sesame oil
- 1 tbs vegetable broth or Shaoxing wine
- 3 tbs water
- 1–3 dried chili peppers (optional)
Can be served with:
- 1½ cups cooked quinoa or cauliflower rice
Directions:
1. In a bowl, whisk together 1 tbs soy sauce, 1 tbs lime juice, monk fruit syrup, and 1 tbs vegetable broth or Shaoxing wine. Toss tofu in the mixture and let it marinate for at least 30 mins or overnight.
2. In a separate bowl, mix the remaining soy sauce, lime juice, and water. Set aside.
3. Heat 1 tbs sesame oil in a large wok or skillet over medium-high heat. Add the marinated tofu and stir-fry for 6–8 minutes until lightly golden. Remove and set aside.
4. In the same wok, sauté garlic and the white parts of the green onions until fragrant.
5. Add bell peppers and baby corn. Stir-fry for 3–5 minutes until tender-crisp.
6. Return tofu to the wok. Add the prepared sauce and cashew nuts. Stir-fry for 1–2 minutes until well coated and heated through.
7. Stir in dried chili peppers (optional) and green onion greens. Turn off heat.
8. Serve warm with quinoa or cauliflower rice.
Amount Per Serving:
Protein: ~31 g
Carbohydrates: ~24 g
Fat: ~19 g
Fiber: ~6 g
Sodium: ~400–420 mg
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食材 (3人份):
- 16盎司超硬豆腐, 壓乾切丁
- 2.5杯嫩玉米, 切斷
- 2.5杯甜椒 (約2-3個中等大小的甜椒, 紅綠各半), 切碎
- 3根蔥, 切片 (蔥白和蔥綠分
- 3瓣蒜, 切末
- 1/3杯無鹽腰果
- 2大匙低鈉醬油
- 2大匙鮮榨青檸汁
- 1茶匙羅漢果糖漿
- 1大匙芝麻油
- 1湯匙蔬菜高湯或紹興酒
- 3大匙水
- 1-3個乾辣椒 (可選)
可搭配：
1.5杯煮熟的藜麥或花椰菜米
作法:
1. 在一個碗中, 將1湯匙醬油, 1湯匙青檸汁, 羅漢果糖漿和1湯匙蔬菜高湯或紹興酒攪拌均勻。將豆腐放入葡萄酒中拌勻, 醃製至少 30 分鐘或過夜。
2. 在另一個碗中, 混合剩餘的醬油, 青檸汁和水, 備用。
3. 在大炒鍋或平底鍋中倒入 1 湯匙芝麻油, 以中高火加熱。放入醃製好的豆腐, 翻炒 6-8 分鐘至金黃色。取出備用。
4. 在同一個炒鍋中, 放入蒜末和蔥白, 炒香。
5. 加入甜椒和玉米筍, 翻炒 3-5 分鐘至嫩脆。
6. 將豆腐放回鍋中, 加入之前準備好的醬汁和腰果, 翻炒 1-2 分鐘至均勻裹上醬汁並加熱。
7. 如果想吃辣, 在此加辣椒, 撒上香蔥, 關火。
8. 趁熱搭配藜麥或花椰菜米食用。
每份含量：
蛋白質：約 31 克
碳水化合物：約 24 克
脂肪：約 19 克
膳食纖維：約 6 克
鈉：約 400-420 毫克
Rose Tea Latte 玫瑰茶拿鐵
Rose tea is a caffeine-free herbal drink made from rose petals or buds. It may help relieve stress, ease cramps, reduce inflammation, support digestion, promote glowing skin, and provide antioxidants similar to green tea. This calming latte blends rose tea, organic soy milk, and monk fruit sweetener for a simple, sugar-free drink that is blood-sugar-friendly, and may support digestion, skin health, and everyday relaxation.
玫瑰茶是一種不含咖啡因的草本飲品, 由玫瑰花瓣或花蕾製成。它有助於緩解壓力, 減輕痙攣, 消炎, 促進消化, 提亮膚色, 並提供類似綠茶的抗氧化功效。這款舒緩的拿鐵融合了玫瑰茶, 有機豆奶和羅漢果甜味劑, 是一款簡單易做的無糖飲品, 對血糖友好, 有助於消化, 改善皮膚健康, 並能幫助日常放鬆。
*Rose Tea Latte 玫瑰茶拿鐵*
Ingredients (1 serving):
1 tbs rose petals
1 cup Organic Edensoy Milk
1 tsp monk fruit syrup
Rose petals, for garnish
Directions:
1. Steep rose petals in 1/2 cup of boiling water for 5–7 minutes and strain.
2. Add monk fruit syrup and mix well.
3. Froth Edensoy milk and pour into the rose tea.
4. Top with a few dried rose petals as garnish. Enjoy!
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配料（1人份):
1大匙玫瑰花瓣
1杯有機愛登豆奶
1茶匙羅漢果糖漿
玫瑰花瓣 (裝飾)
做法：
1. 將玫瑰花瓣放入半杯沸水中浸泡5-7分鐘, 然後過濾。
2. 加入羅漢果糖漿並攪拌均勻。
3. 將愛登豆奶打發至起泡, 倒入玫瑰茶。
4. 最後撒上幾片玫瑰花瓣作為裝飾。 好好享用！
Pesto Egg White over Sweet Potatoes 香蒜醬蛋白烤地瓜
This balanced meal combines fiber-rich Sweet Potato, lean Egg White, and heart-healthy fats to help slow how quickly sugar enters the bloodstream, supporting more stable blood sugar and fewer cravings after meals. The healthy fats and natural antioxidants may also help support lower LDL (bad) cholesterol, better heart health, and longer-lasting energy. 這道均衡的膳食融合了富含纖維的紅薯, 低脂的蛋白以及有益心臟健康的脂肪, 有助於減緩糖分進入血液的速度, 從而維持更穩定的血糖水平, 並減少餐後的食慾波動。此外, 其中的健康脂肪和天然抗氧化劑還有助於降低低密度脂蛋白（即「壞」膽固醇）水平, 促進心臟健康, 並提供更持久的能量。
*Pesto Egg White over Sweet Potatoes
香蒜醬蛋白烤地瓜*
Ingredients (4 servings):
4 small sweet potatoes
2 tbs avocado oil
Salt and pepper, to taste
1/2 cup organic pesto
1/3 cup toasted walnuts, chopped
2 cups organic egg white
Fresh basil leaves, for garnish
Directions:
1. Preheat the oven to 400°F (200°C and cut the sweet potato in half.
2. Drizzle with avocado oil, season with salt and pepper, and bake for 40 minutes.
3. Cook the egg whites in a pan until fully set.
4. Place the cooked egg whites on top of the baked sweet potato and add pesto.
5. Sprinkle with walnuts and basil, then serve warm.
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食材 (4人份):
4個小紅薯
2大匙酪梨油
鹽和黑胡椒, 適量
1/2杯有機羅勒青醬 (Pesto)
1/3杯烤核桃仁 (切碎)
2杯有機蛋白液
新鮮羅勒葉, 用於裝飾
做法：
1. 將烤箱預熱至 400°F (200°C), 並將地瓜對半切開。
2. 淋上酪梨油, 用鹽和黑胡椒調味, 放入烤箱烘烤 40 分鐘。
3. 將蛋白液倒入平底鍋中, 煎至完全凝固成型。
4. 將煎好的蛋白鋪在烤好的蕃薯上, 並淋上羅勒青醬。
5. 撒上核桃碎和羅勒葉, 即可趁熱享用。
Soy Sauce Steamed Cod 豉汁蒸鱈魚
This Soy Sauce Steamed Cod combines lean protein, fresh herbs, and fiber-rich vegetables to support heart health, steadier blood sugar, healthy digestion, and longer-lasting fullness. Garlic, ginger, and lower-sodium ingredients may also help support circulation, reduce inflammation, and support kidney health. Cod is naturally low in potassium and phosphorus, which can be beneficial for CKD management.
這道醬油蒸鱈魚融合了瘦肉蛋白, 新鮮香草和富含膳食纖維的蔬菜, 有助於維持心臟健康, 穩定血糖, 促進消化, 並帶來更持久的飽足感。大蒜, 生薑和低鈉食材也有助於促進血液循環, 減輕發炎和維護腎臟健康。鱈魚天然鉀磷含量低, 對慢性腎臟病患者的管理大有裨益。
*Soy Sauce Steamed Cod 豉汁蒸鱈魚*
Ingredients (1 serving):
- 1 cod fillet (4-5 oz)
- 1 tsp ginger, julienned
- 1 tsp garlic, minced (about 1 tsp)
- 1 tsp fresh lemon juice
- 1 tsp organic low-sodium soy sauce
- 1 tbs avocado oil
- 1 cup sliced scallions
- ¼ cup chopped Cilantro
- ¼ cup sliced chili peppers
- black pepper, to taste
Can be served with:
- ½ cup cooked Cauliflower rice
Directions:
1. Pat the Cod dry, season with black pepper, and place it on a heat-safe plate with the ginger.
2. Steam the fish for 7–10 minutes or until it is opaque and flakes easily with a fork.
3. Mix the garlic, lemon juice, and low-sodium soy sauce, then pour the sauce evenly over the cooked fish.
4. Top with the scallions, Cilantro, and chili peppers, heat the Avocado Oil until warm, then carefully drizzle it over the vegetables for extra aroma.
5. Serve warm with cooked cauliflower rice.
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食材 (1人份):
- 1塊鱈魚柳 (4-5盎司)
- 1茶匙薑絲
- 1茶匙蒜末 (約1茶匙)
- 1茶匙新鮮檸檬汁
- 1茶匙有機低鈉醬油
- 1大匙牛油果油
- 1杯蔥花
- ¼杯香菜碎
- ¼杯辣椒片
- 適量黑胡椒
可搭配：
- ½杯煮熟的花椰菜米
做法：
1. 將鱈魚柳拍乾, 撒上黑胡椒, 與薑絲一起放在耐熱盤上。
2. 將魚柳蒸7-10分鐘, 或蒸至魚肉不透明且用叉子輕輕一撥即可分離。
3. 將蒜末, 檸檬汁和低鈉醬油混合, 然後將醬汁均勻地淋在蒸好的魚柳上。
4. 撒上蔥花, 香菜和辣椒, 將牛油果油加熱至溫熱，然後輕輕淋在蔬菜上, 增添香氣。
5. 趁熱與煮熟的花椰菜米一起食用。
Vegan Cauliflower Corn Chowder 純素花椰菜玉米濃湯
This high-protein vegan chowder is packed with fiber and gut-friendly nutrients that may help support healthy cholesterol, steadier blood sugar, better digestion, and longer-lasting fullness. It also helps nourish your gut microbiome, support heart and hormone health, strengthen immunity, and promote healthy aging and bone health. 這款高蛋白純素濃湯富含膳食纖維和有益腸道的營養成分, 有助於維持健康的膽固醇水平, 穩定血糖, 促進消化, 並帶來更持久的飽足感。它還有助於滋養腸道菌群, 維護心臟和荷爾蒙健康, 增強免疫力, 並促進健康老化和骨骼健康.
Vegan Cauliflower Corn Chowder 純素花椰菜玉米濃湯
Ingredients (4 servings):
4 cups cauliflower, chopped
1 cup red bell pepper, sliced
1 cup red onion, diced
2 cups organic corn kernels
2 cups organic edamame, shelled
3 cups organic unsweetened Edensoy milk
1 cup lite coconut milk
4 cloves garlic, minced
4 cups low-sodium vegetable stock
4 tbs almond flour
1 tsp salt
½ tsp black pepper
3 tbs nutritional yeast
Directions:
1. Heat a large pot over medium heat. Add red onion and garlic with a splash of vegetable stock, then sauté for 2–3 minutes until fragrant.
2. Add cauliflower, large pieces of red bell pepper, and all of the corn kernels. Pour in the vegetable stock and bring to a gentle boil.
3. Reduce heat and simmer for 12–15 minutes until tender. Using a slotted spoon, remove the bell pepper pieces and a handful of corn for texture and garnish. Set aside, then dice the bell peppers.
4. Blend the remaining vegetables and broth until smooth and creamy. You can transfer it to a blender or use an immersion blender directly in the pot.
5. Stir the reserved diced bell pepper, corn kernels, and edamame into the chowder, then add Edensoy milk and lite coconut milk. Heat for 3–5 minutes.
6. Whisk almond flour with a little warm broth until smooth, then stir it into the pot until slightly thickened.
7. Add nutritional yeast, salt, and black pepper. Simmer for 2 more minutes.
8. Serve warm and top with the reserved cooked corn kernels.
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食材 (4人份):
4杯切碎的花椰菜
1杯切塊的紅燈籠椒
1杯切丁的紅洋蔥
2杯有機玉米粒
2杯去殼的有機毛豆
3杯有機無糖Edensoy豆奶
1杯低脂椰奶
4瓣蒜, 切碎
4杯低鈉蔬菜高湯
4湯匙杏仁粉
1茶匙鹽
½茶匙黑胡椒粉
3大匙營養酵母
做法：
1. 將一個大鍋置於中火上加熱, 加入紅洋蔥和蒜末, 倒入少許蔬菜高湯, 翻炒2-3分鐘至香味散發.
2. 加入花椰菜, 大塊的紅燈籠椒和所有玉米粒. 倒入蔬菜高湯, 煮至微微沸騰.
3. 轉小火慢燉12-15分鐘, 直到食材變軟. 用漏杓撈出燈籠椒塊和一把玉米粒（用於增加口感和裝飾), 放在一旁備用, 然後將燈籠椒切丁.
4. 將剩餘的蔬菜和高湯放入攪拌機中攪拌至順滑濃稠. 您可以將其倒入攪拌機, 也可以直接在鍋中使用手持攪拌棒攪拌.
5. 將之前切好的燈籠椒丁, 玉米粒和毛豆拌入濃湯中, 然後加入Edensoy豆奶和淡椰奶. 加熱3-5分鐘.
6. 將杏仁粉與少量溫熱的高湯攪拌至順滑, 然後倒入鍋中, 攪拌至湯汁略微濃稠.
7. 加入營養酵母, 鹽類和黑胡椒, 再燉2分鐘.
8. 趁熱享用, 並撒上之前煮熟的玉米粒.
想了解更多健康食譜, 請造訪我們的網站部落格。連結在評論區。
Lemon Tofu Mixed Veggies Sheet Pan 檸檬豆腐雜菜烤盤
This recipe helps keep blood sugar steady, supports a healthy gut, and promotes heart health with a balance of fiber, plant protein, and healthy fats. Ingredients like garlic and lemon also help with digestion and reduce inflammation.
這食譜有助於穩定血糖, 促進腸道健康, 並透過均衡的膳食纖維, 植物蛋白和健康脂肪來維護心臟健康。大蒜和檸檬等成分也有助於消化和減輕發炎。
Lemon Tofu Mixed Veggies Sheet Pan 檸檬豆腐雜菜烤盤
Ingredients (3 servings):
- ¼ cup sesame oil
- 3 tbs lemon juice
- 2 garlic cloves (minced)
- 1 tsp lemon zest
- Salt and black pepper, to taste
- 12 oz extra-firm tofu
- 1½ cups yellow potatoes
- 3 cups broccoli florets
- 1½ cups red bell pepper (chopped)
Directions:
1. Mix sesame oil, lemon juice, garlic, lemon zest, salt, and pepper in a dish.
2. Cut tofu into bite-sized pieces, coat with marinade, and let sit for 30 minutes.
3. Preheat oven to 400°F (200°C) and line a sheet pan with parchment paper.
4. Spread tofu, potatoes, broccoli, and bell pepper in a single layer (don’t overcrowd the pan for better browning). Pour any remaining marinade evenly over the top
5. Bake for 40 minutes total, stirring halfway through to ensure even cooking. Roast until the tofu is lightly golden and the vegetables are tender with slightly crisp edges.
6. Sprinkle with extra salt to taste and serve.
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食材 (3人份)：
- ¼ 杯麻油
- 3 湯匙檸檬汁
- 2 瓣蒜 (切碎)
- 1 茶匙檸檬皮屑
- 鹽和黑胡椒粉, 適量
- 12 盎司特硬豆腐
- 1.5 杯黃色馬鈴薯
- 3 杯西蘭花
- 1.5 杯紅甜椒 (切碎)
做法：
1. 將麻油, 檸檬汁, 蒜末, 檸檬皮, 鹽和胡椒粉混合在碗中。
2. 將豆腐切成一口大小的塊, 裹上醃料, 醃製30分鐘。
3. 烤箱預熱至攝氏200度 (400華氏度), 烤盤鋪上烘焙紙。
4. 將豆腐, 馬鈴薯, 西蘭花和甜椒平鋪在烤盤上 (不要放太多, 以免烤製過程中食材過於擁擠）。將剩餘的醃料均勻地淋在食材上。
5. 烘烤40分鐘, 中途翻動一次, 確保食材均勻受熱。烤至豆腐呈金黃色, 蔬菜變軟且邊緣略帶脆感即可。
6. 依個人口味撒上適量鹽, 即可享用。
Chicken & Black Bean Veggie Soup (2 Easy Ways ) 雞肉黑豆雜菜湯 (2種簡易做法 )
This soup helps improve blood sugar control, supports heart health by lowering LDL cholesterol, and promotes a healthier gut through fiber and prebiotics. By incorporating beans, it also helps reduce animal protein intake while still meeting protein needs. Slow, pressure-based cooking further supports nutrient absorption and digestion. 這款湯有助於改善血糖控制，透過降低低密度脂蛋白（LDL）膽固醇來維護心臟健康，並藉助膳食纖維和益生元促進腸道健康。由於加入了豆類，它還能在滿足人體蛋白質需求的同時，幫助減少動物性蛋白質的攝取。此外，採用慢燉或加壓烹調的方式，更有助於促進營養素的吸收與消化。
Chicken & Black Bean Soup (2 Easy Ways 
) 雞肉黑豆湯 (2種簡易做法 )
) 雞肉黑豆湯 (2種簡易做法 )Same nourishing soup, just choose what fits your time 同樣的滋補湯品，只需選擇適合您時間的那一款 
Ingredients (4 servings):
- 1 lb organic free-range chicken breast/thighs (skin removed, visible fat trimmed)
- 2 cups canned black beans OR ½ cup dried black beans (soaked overnight 8–12 hrs, drained)
- 2 tomatoes, halved
- 1 medium carrot, sliced
- 2 stalks celery, chopped
- 1 medium red onion, chopped
- 3 cloves garlic, crushed
- 4–5 cups water
- 1 tsp salt (adjust to taste)
Option 1: Quick & Easy (Canned Beans)- Add chicken, tomatoes, carrot, celery, onion, garlic, and water to a pot
- Bring to a boil over medium-high heat
- Reduce heat, cover, and simmer for 30–40 minutes until chicken and veggies are tender
- Remove chicken, discard skin and visible fat, shred meat, then return to pot
- Skim off excess fat from the surface of the soup
- Add canned black beans and simmer for 5–10 minutes
- Season with salt, stir, and serve warm
Option 2: From Scratch (Dry Beans – Instant Pot)- Add chicken, soaked black beans, tomatoes, carrot, celery, onion, garlic, and water to the Instant Pot
- Close lid, set to sealing, cook on High Pressure for 20–25 minutes
- Let pressure release naturally for 15–20 minutes, then release remaining pressure
- Remove chicken, discard skin and visible fat, shred meat, then return to pot
- Skim off excess fat from the surface of the soup
- Season with salt, stir, and serve warm
—
食材（4人份）：
- 1磅 有機放養雞胸肉/雞腿肉（去皮，剔除可見脂肪）
- 2杯 罐裝黑豆 或 ½杯 乾黑豆（需提前浸泡過夜，約8–12小時，並瀝乾水分）
- 2個 番茄，對半切開
- 1根 中等大小胡蘿蔔，切片
- 2根 西芹，切段
- 1 中等大小紅洋蔥，切丁
- 3瓣 大蒜，拍碎
- 4–5杯 水
- 1茶匙 鹽（可依個人口味調整）
方案1：快速簡單（使用罐裝黑豆）- 將雞肉、番茄、胡蘿蔔、西芹、洋蔥、大蒜和水一同放入鍋中
- 以中高火加熱至沸騰
- 轉小火，蓋上鍋蓋，慢燉30–40分鐘，直至雞肉和蔬菜變軟爛
- 取出雞肉，剔除雞皮及可見脂肪，將肉撕成絲狀，隨後放回鍋中
- 撇去湯麵浮油
- 加入罐裝黑豆，繼續慢燉5–10分鐘
- 加鹽調味，攪拌均勻，趁熱享用
方案2：從零開始法（使用乾黑豆 —— 適用Instant Pot/高壓鍋）- 將雞肉、泡好的黑豆、番茄、胡蘿蔔、西芹、洋蔥、大蒜和水一同放入Instant Pot（壓力鍋）中
- 蓋上鍋蓋，將排氣閥調至「密封」（Sealing）位置，選擇「高壓」（High Pressure）模式烹調20–25分鐘
- 烹調結束後，讓其自然洩壓15–20分鐘，隨後手動排盡剩餘壓力
- 取出雞肉，剔除雞皮及可見脂肪，將肉撕成絲狀，隨後放回鍋中
- 撇去湯麵浮油
- 加鹽調味，攪拌均勻，趁熱享用
Both versions are rich in protein, fiber, and gut-supporting nutrients 這兩個版本均富含蛋白質、纖維以及有益腸道的營養素。
Protein-rich Chia Pudding with Berries 高蛋白奇亞籽漿果布丁
A protein-rich chia pudding with antioxidant-rich berries supports steady blood sugar and heart health and can be kidney-friendly in moderation. It promotes fullness and digestion, while berries provide polyphenols that support gut health and help reduce inflammation.
Note: kidney disease patients should adjust portions based on their stage and medical advice.
這款富含蛋白質且搭配了抗氧化莓果的奇亞籽布丁, 有助於維持血糖穩定及心臟健康; 若適量食用, 對腎臟也頗為友好。它不僅能增強飽足感並促進消化, 其中的漿果還能提供多酚類物質, 從而有益於腸道健康並有助於減輕發炎。
註：腎病患者應依自體疾病分期及醫囑, 視情況調整食用份量。
*Protein-rich Chia Pudding with Berries 高蛋白奇亞籽漿果布丁*
Ingredients (2 servings):
- 1 cup organic soy milk
- 3 tbs chia seeds
- 3 tbs hemp seeds
- 1 tsp monk fruit syrup
- 1/2 tsp Ceylon cinnamon
- 1/4 cup strawberries, sliced
- 1/4 cup blueberries
- 1/4 cup raspberries
- 2–3 fresh mint leaves (optional, for garnish)
Directions:
1. In a jar or bowl, whisk together organic soy milk, chia seeds, monk fruit syrup and Ceylon cinnamon until well combined.
2. Cover and refrigerate for at least 2–4 hours, or overnight, until the mixture thickens into a pudding-like consistency.
3. Stir the pudding well to evenly distribute the chia seeds, then divide into 2 serving bowls.
4. Top with strawberries, blueberries, and raspberries. Garnish with mint leaves if desired, and serve.
—
材料 (2份):
- 1 杯 有機豆漿
- 3 湯匙 奇亞籽
- 3 湯匙 大麻籽
- 1 茶匙 羅漢果糖漿
- 1/2 茶匙 錫蘭肉桂粉
- 1/4 杯 草莓（切片）
- 1/4 杯 藍莓
- 1/4 杯 覆盆子
- 2–3 片 新鮮薄荷葉（可選，用於裝飾）
做法：
1. 取一個罐子或碗, 將有機豆漿, 奇亞籽, 羅漢果糖漿和錫蘭肉桂粉一同放入, 攪拌 (或用打蛋器攪打) 至混合均勻。
2. 蓋上蓋子, 放入冰箱冷藏至少2至4小時 (或冷藏過夜), 直到混合物凝固, 呈現布丁般的濃稠質感。
3. 將布丁充分攪拌, 使奇亞籽均勻分佈, 隨後將其分裝至兩個食用碗中。
4. 在表面鋪上草莓, 藍莓和覆盆子。如有需要, 可點綴幾片薄荷葉, 即可享用。
Shrimp & Vegetable Sheet Pan 鮮蝦蔬菜烤盤料理
A diabetes- and gut-friendly meal with fiber-rich vegetables that help stabilize blood sugar, lean shrimp protein that reduces spikes, and garlic plus diverse veggies that support a healthier gut microbiome and digestion. 這是一道既適合糖尿病患者又對腸道友善的餐點：富含膳食纖維的蔬菜有助於穩定血糖；低脂的蝦肉蛋白能有效抑制血糖飆升；而大蒜搭配多種蔬菜，則有助於維護健康的腸道菌群並促進消化。
*Shrimp & Vegetable Sheet pan 鮮蝦蔬菜烤盤料理*
Ingredients (4 servings)
16 oz wild-caught shrimp, peeled & deveined
1 ½ cups broccoli florets
1 ½ cups zucchini, sliced
1 ½ cups yellow squash, sliced
1 cup bell peppers, sliced
½ cup red onion, sliced
2 tbs sesame oil
8 garlic cloves, chopped
3 tbs lemon juice
1 tbs Japanese BBQ sauce
Salt and black pepper, to taste
Can be served with: 2 cups cooked quinoa (½ cup per serving)
Directions:
1. Preheat oven to 400°F (200°C).
2. Toss shrimp with part of the garlic, lemon juice, sesame oil, Japanese BBQ sauce, salt, and black pepper.
3. Toss broccoli, zucchini, yellow squash, bell peppers, and red onion with the remaining garlic, sesame oil, salt, and black pepper.
4. Spread shrimp and vegetables evenly on a sheet pan.
5. Bake for 12–15 minutes, or until shrimp is fully cooked and vegetables are tender.
Optional: broil for 1–2 minutes for a lightly crisped finish.
—
食材 (4人份):
16 盎司野生蝦仁 (已去殼去蝦線)
1 ½ 杯西蘭花
1 ½ 杯意大利瓜 (切片)
1 ½ 杯黃色意大利瓜 (切片)
1 杯甜椒 (切片)
½ 杯紅洋蔥 (切片)
2 湯匙芝麻油
8 瓣大蒜 (切碎)
3 湯匙檸檬汁
1 湯匙日式燒烤醬
鹽與黑胡椒 (依口味適量添加)
建議搭配食用：2 杯煮熟的藜麥 (每份 ½ 杯)
做法:
1. 將烤箱預熱至 400°F (200°C)。
2. 蝦子與部分蒜末, 檸檬汁, 麻油, 日式燒烤醬, 鹽和黑胡椒混合拌勻。
3. 將西蘭花, 意大利瓜, 黃色意大利瓜, 彩椒和紅洋蔥與剩餘的蒜末, 麻油, 鹽和黑胡椒混合拌勻。
4. 將蝦子和蔬菜均勻鋪在烤盤上。
5. 烘烤 12 至 15 分鐘, 或直到蝦子完全烤熟且蔬菜變軟。
可選：最後用上火 (Broil) 烤 1 至 2 分鐘, 以獲得微脆的口感。
Rainbow Tofu Stir Fried Noodles 五彩雜菜豆腐炒麵
This colorful tofu and veggie stir-fry is heart-friendly and it also supports healthy blood sugar, aids digestion with fiber-rich cabbage, and provides plant compounds that may help lower cholesterol naturally. Quick, flavorful, and guilt-free! 這道色彩繽紛的豆腐蔬菜快炒不僅有益心臟健康, 還能幫助維持血糖穩定; 富含膳食纖維的捲心菜有助於消化, 其中的植物化合物更可能有助於自然降低膽固醇。製作快速, 風味絕佳, 享用起來毫無負擔!
*Rainbow Tofu Stir Fried Noodles 五彩雜菜豆腐炒麵*
Ingredients (4 servings):
- 2 tbs sesame oil, divided
- 4 cups organic tofu (extra firm), cut into cubes
- 1 tbs ginger, minced
- 2–3 large garlic cloves, minced
- 2 cups cabbage, finely shredded
- 2 red bell peppers, julienned
- 2 cups carrots, cut into matchsticks
- 4 scallions, sliced (reserve one scallion for garnish)
- 2–4 tbs low sodium tamari sauce
- 1–2 tbs lemon juice
- 2 tbs water
- salt + pepper, to taste
- sesame seeds, to garnish
- scallions, thinly sliced
- soba or konjac noodles (low carb option)
- pinch of red pepper flakes, optional
Directions:
1. Cut the tofu into cubes and press between paper towels or dish cloth. Heat 1 tbs of oil in a pan, add tofu and cook for 5 – 8 minutes on each side, until lightly golden in color. Season with salt and garlic. Transfer tofu to a small plate.
2. Heat 14 inch wok or large skillet over medium- high heat, add 1 remaining tablespoon of sesame oil, add garlic, ginger and cook for 1 minute. Add cabbage, red bell pepper, carrots, scallions, tamari sauce, lemon juice and water, stir fry for 5 – 7 minutes, or until cabbage wilts and veggies soften.
3. Add the tofu to the stir fry 2 minutes before done to warm through. Taste for seasoning, adding salt and pepper to taste.
4. Serve with cooked noodles of choice and garnish with sesame seeds and scallions.
—
食材 (4人份):
- 2湯匙芝麻油 (分次使用)
- 4杯有機豆腐 (特硬型), 切成方塊
- 1大匙薑末
- 2–3瓣大蒜, 切末
- 2杯高麗菜, 切細絲
- 2個紅甜椒, 切絲
- 2杯胡蘿蔔, 切成火柴棒粗細的條狀
- 4根青蔥, 切段 (留一根用於最後點綴)
- 2–4湯匙低鈉日式醬油 (Tamari)
- 1–2大匙檸檬汁
- 2大匙水
- 鹽與黑胡椒, 適量調味
- 芝麻, 用於點綴
- 青蔥, 切成細絲
- 蕎麥麵或蒟蒻麵 (低碳水選項)
- 一小撮紅辣椒碎 (可選)
做法:
1. 將豆腐切成小方塊, 並用廚房紙巾或抹布將其按壓吸水。在平底鍋中加熱1大匙食用油, 放入豆腐, 每面煎5至8分鐘, 直至呈淺金黃色。隨後用鹽和大蒜調味。將豆腐盛入小盤中。
2. 用中高火預熱14吋的炒鍋或大平底鍋, 倒入剩餘的1湯匙芝麻油, 加入蒜末和薑末, 煸炒1分鐘。接著加入高麗菜絲, 紅甜椒絲, 紅蘿蔔絲, 蔥段, 日式醬油, 檸檬汁和水, 翻炒5–7分鐘, 直到高麗菜變軟, 其他蔬菜也煮熟變軟。
3. 在菜餚即將炒好前2分鐘, 將煎好的豆腐回鍋加入, 翻炒片刻使其徹底加熱。嚐一下味道, 依照個人喜好加入適量的鹽和黑胡椒粉進行調味。
4. 將炒好的菜餚搭配煮熟的麵條 (麵條種類可自選) 一同享用, 最後撒上芝麻和蔥花作為裝飾。
Thai Shrimp Tom Yum Soup 泰式冬蔭功蝦湯
This recipe is low in carbs and rich in fiber, helping keep to blood sugar steady for those with Type 2 Diabetes. It also provides moderate protein and is naturally low in sodium, which may help reduce strain on the kidneys for individuals with early-stage Chronic Kidney Disease.
CKD Note: If you have Chronic Kidney Disease, your nutrition needs may vary. Check with your healthcare provider or dietitian before trying this recipe.
這道食譜低碳水化合物, 高纖維, 有助於二型糖尿病患者穩定血糖。它還提供適量的蛋白質, 並且天然低鈉, 這可能有助於減輕早期慢性腎臟病患者的腎臟負擔。
慢性腎臟病患者須知: 如果您患有慢性腎病, 您的營養需求可能會有所不同。在嘗試此食譜之前, 請諮詢您的醫療保健提供者或營養師。
*Thai Shrimp Tom Yum Soup 泰式冬蔭功蝦湯*
Ingredients (3 servings):
- 12 oz wild-caught shrimp, peeled and deveined
- 1 cup mushrooms, sliced
- 1 cup Roma tomatoes, chopped
- ½ cup onion, sliced
- 1 cup bok choy
- 1 cup bell peppers, sliced
- 3 cups water
- 3 tbs fresh lime juice
- ½ cup light coconut milk
- 1 Tom Yum Dried Herb Packet
Can be served with:
- 1½ cups cooked cauliflower rice (½ cup per serving)
Directions:
1. Bring water to a boil in a pot. Place the Tom Yum herb packet inside a small mesh or milk bag to keep the herbs contained, then add it to the pot along with the sliced onion. Let it simmer for a few minutes to release the flavors.
2. Add mushrooms, tomatoes, bok choy, and bell peppers. Cook until the vegetables are tender but still slightly crisp.
3. Pour in the coconut milk and stir gently. Add the shrimp and cook until they turn pink and are fully cooked.
4. Stir in lime juice. Taste and adjust the flavors if needed. Remove the herb bag before serving. Serve the soup warm over cooked cauliflower rice.
—
食材 (3人份):
- 12盎司野生蝦仁, 去殼去蝦線
- 1杯蘑菇, 切片
- 1杯羅馬番茄, 切碎
- ½杯洋蔥, 切片
- 1杯小白菜
- 1杯甜椒, 切片
- 3杯水
- 3大匙新鮮青檸汁
- ½杯淡椰奶
- 1包冬陰香料包
可搭配：
- 1½杯煮熟的花椰菜米 (每份½杯)
作法:
1. 在鍋中將水燒開。將冬蔭功香料包放入小網袋中 (以防香料散落), 隨後將其與切好的洋蔥一同放入鍋內。小火慢煮幾分鐘, 以充分釋放香料的風味。
2. 加入蘑菇, 番茄, 小白菜和彩椒。繼續烹調, 直到蔬菜變軟但仍保留少許脆嫩的口感。
3. 倒入椰奶, 並輕輕攪拌。隨後加入鮮蝦, 煮至蝦身變紅且完全熟透。
4. 拌入青檸汁。試味, 如有需要可酌情調整口味。盛湯享用前, 請將香料包取出。將熱湯淋在煮好的花椰菜米上, 即可享用。
Black Beans and Corn Pitas 黑豆玉米皮塔餅
This quick and easy no-cook recipe supports gut health by feeding beneficial bacteria, helps stabilize blood sugar through its fiber-protein balance, and promotes steady energy without spikes. It also helps reduce inflammation and oxidative stress, while healthy fats and fiber work together to keep you full and support metabolic health. 這款快而簡單又不用煮的食譜透過滋養有益菌叢來維持腸道健康, 憑藉其纖維與蛋白質的均衡搭配, 有助於穩定血糖水平; 並能提供持續且平穩的能量供應, 避免能量水平出現劇烈波動。此外, 有助於減輕發炎和氧化壓力, 而健康的脂肪與膳食纖維協同作用, 既能帶來持久的飽足感, 又能促進代謝健康。
Black Beans and Corn Pitas 黑豆玉米皮塔餅
Ingredients (4 servings):
- 16 oz low-sodium black beans (drained and rinsed)
- 2/3 cups organic corn kernels
- 4 cups organic tomatoes
- 2 whole medium avocados, diced
- 4 cloves garlic, minced
- 1 tsp parsley
- 1/4 tsp cayenne pepper
- 3 tbs lemon juice
- 2 medium whole wheat pita breads (4 pita pockets)
Directions:
- In a bowl, combine black beans, corn, tomatoes, avocado, garlic, parsley, cayenne pepper, and lemon juice.
- Mix gently until well combined, then taste and adjust seasoning if needed.
- Warm the pita breads, cut into pockets, and fill with the mixture to serve.
食材 (4人份):
- 16盎司低鈉黑豆 (瀝乾並沖洗)
- 2/3 杯有機玉米粒
- 4杯有機番茄
- 2個中等大小的牛油果, 切丁
- 4瓣大蒜, 切末
- 1茶匙歐芹
- 1/4茶匙卡宴辣椒粉
- 3大匙檸檬汁
- 2個中等大小的全麥皮塔餅 (可切成4個皮塔口袋)
作法：
- 取一碗, 將黑豆, 玉米, 番茄, 牛油果, 大蒜, 歐芹, 卡宴辣椒粉和檸檬汁混合在一起。
- 輕輕攪拌至混合均勻, 隨後嘗味, 如有需要可調整調味料。
- 將皮塔餅加熱, 切開形成口袋狀, 填入混合餡料即可享用。
Tofu Curry Brown Rice Bowl 咖哩豆腐糙米飯
This vibrant tofu veggie curry is a fiber-rich, plant-based meal that supports stable blood sugar, heart health, and gut balance. Packed with colorful vegetables, anti-inflammatory spices, and protein-rich tofu, it helps nourish your microbiome while keeping cholesterol in check. 這款色彩鮮豔的豆腐蔬菜咖哩是一道富含膳食纖維的植物性美食, 有助於維持血糖穩定, 促進心臟健康並平衡腸道菌叢。它匯集了五彩繽紛的蔬菜, 具有抗炎功效的香料以及富含蛋白質的豆腐, 不僅能滋養您的腸道微生物群, 還能幫助控制膽固醇水平。
*Tofu Curry Brown Rice Bowl 咖哩豆腐糙米飯*
Ingredients (2 servings):
Tofu & Veggies:
¾ cup super firm tofu, cubed
1 Roma tomato, diced
½ cup spinach, chopped
½ cup carrots, sliced
½ cup broccoli, chopped
½ red bell pepper, sliced
2 tbs cilantro, chopped
For Cooking:
1 tbs avocado oil
1 tsp garlic, minced
1 tsp ginger, grated
For the Curry Sauce:
½ cup unsweetened lite coconut milk
½ tsp curry powder
½ tsp salt (adjust to taste)
¼ tsp pepper
1 tsp lime juice
For Serving:
1 cup cooked brown rice (or 1 cup cauliflower rice for low-carb option)
Directions:
1. Heat ½ tbs oil in a pan. Cook tofu until golden (4-5 min), then set aside.
2. Add remaining oil, sauté garlic, ginger, carrots, broccoli, and bell pepper (3 min).
3. Stir in tomatoes, curry powder, salt, and pepper. Add coconut milk, simmer (3-4 min).
4. Return tofu, mix in spinach, cook until wilted. Stir in lime juice.
5. Serve over brown or cauliflower rice. Garnish with cilantro.
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食材（2人份）：
豆腐與蔬菜：
¾ 杯 超硬豆腐, 切丁
1 顆 羅馬番茄, 切丁
½ 杯 菠菜, 切碎
½ 杯 胡蘿蔔, 切片
½ 杯 花椰菜, 切碎
½ 顆 紅甜椒, 切片
2 大匙 香菜, 切碎
烹調用料：
1 大匙 牛油果油
1 小匙 蒜末
1 小匙 薑末
咖哩醬：
½ 杯 無糖低脂椰奶
½ 小匙 咖哩粉
½ 小匙 鹽 (可依口味調整）
¼ 小匙 黑胡椒
1 小匙 青檸汁
食用搭配：
1 杯 煮熟的糙米 (或 1 杯花椰米作為低碳選擇）
作法：
1. 在鍋中加熱 ½ 大匙油, 將豆腐煎至金黃 (約 4-5 分鐘），然後取出備用。
2. 加入剩餘的油, 炒香蒜末, 薑末, 胡蘿蔔, 花椰菜和紅甜椒(約 3 分鐘）。
3. 加入番茄, 咖哩粉, 鹽和黑胡椒拌炒, 倒入椰奶, 小火燉煮 3-4 分鐘。
4. 放回豆腐, 加入菠菜拌炒至軟化, 最後加入青檸汁拌勻。
5. 搭配糙米或白花椰米享用, 撒上香菜裝飾。
Spicy Garlic Scallops with Colorful Bell Peppers 香辣蒜蓉扇貝炒五彩甜椒
This quick, nutrient-packed meal combines lean protein, high-fiber vegetables, and heart-healthy oil. With low sodium and controlled portion of whole grain carb, it helps manage blood sugar and support cholesterol health, perfect for a healthy, and balanced dinner. 這道快速營養的餐點融合了低脂蛋白, 高纖維蔬菜和有益心臟健康的油脂。低鈉配方，並加上少量的全穀物碳水, 有助於控制血糖和膽固醇水平, 是健康均衡晚餐的理想選擇。
Spicy Garlic Scallops with Colorful Bell Peppers 香辣蒜蓉扇貝炒五彩甜椒
Ingredients (2 servings):
1 cup wild-caught frozen scallops
1 tbs avocado oil
2 cloves garlic, sliced
1/2 cup red bell pepper, chopped
1/2 cup yellow bell pepper, chopped
1/2 cup green bell pepper, chopped
1/2 cup onion, sliced
1 cup shiitake mushrooms, sliced
Water, for boiling
Sauce:
1 tbs low-sodium soy sauce
1 tsp chili flakes
2 tbs water
Serve with:
1 cup cooked barley (about 1/2 cup uncooked)
Directions:
1. Cook barley according to package instructions. Set aside.
2. Heat avocado oil in a pan over medium heat. Add garlic and onion and sauté 30 seconds until fragrant.
3. Add scallops and cook 2–3 minutes per side until lightly golden. Remove from pan.
4. In the same pan, add bell peppers and mushrooms. Stir-fry 3–4 minutes until slightly tender.
5. Mix sauce ingredients in a small bowl. Pour over vegetables, stirring to coat.
6. Return scallops to the pan, toss with vegetables and sauce for 1–2 minutes.
7. Serve scallops and vegetables over cooked barley.
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食材 (2人份):
1 杯野生冷凍扇貝
1 大匙牛油果油
2 瓣蒜, 切片
1/2 杯紅甜椒, 切碎
1/2 杯黃甜椒, 切碎
1/2 杯青甜椒, 切碎
1/2 杯洋蔥, 切片
1 杯香菇, 切片
水, 用於煮沸
醬汁：
1 大匙低鈉醬油
1 茶匙辣椒碎
2 大匙水
配菜：
1 杯煮熟的薏米 (約 1/2 杯生薏米)
做法：
1. 按照包裝說明煮熟薏米, 備用。
2. 平底鍋中火加熱牛油果油。加入蒜末洋蔥碎, 翻炒30秒至香味散發。
3. 加入扇貝, 每面煎2-3分鐘, 至表面呈金黃色, 取出備用。
4. 在同一個鍋中, 加入甜椒和香菇, 翻炒3-4分鐘至略微變軟。
5. 將醬汁材料混合在一個小碗中。淋在蔬菜上, 攪拌均勻。
6. 將扇貝放回鍋中, 與蔬菜和醬汁翻炒 1-2 分鐘。
7. 將扇貝和蔬菜盛在煮熟的薏米上即可享用。
Teriyaki Chickpea Stir-Fry 照燒雜菜鷹嘴豆
This is a nutrient-dense, plant-forward meal that supports kidney, heart, digestion, blood sugar, and your kidney health. 這是一頓營養豐富, 以植物為主的餐食, 有助於腎臟, 心臟, 腸胃, 血糖和腎臟健康。
Teriyaki Chickpea Stir-Fry 照燒雜菜鷹嘴豆
Ingredients (4 servings):
1 tbs sesame oil
½ cup chopped onion
3 tsp minced garlic
1 tsp minced fresh ginger
1 cup thinly sliced carrots
1 cup sliced bell pepper
1 cup snap peas
1 can (15 oz) chickpeas
½ cup low-sodium teriyaki sauce
For serving:
2 cups organic corn kernels
2 tbs chopped green onions
1 tsp sesame seeds
Directions:
1. Drain and rinse the canned chickpeas well. Set aside.
2. Heat sesame oil in a large pan over medium heat.
3. Add onion and cook for 3 minutes.
4. Add garlic and ginger. Cook for 5 minutes.
5. Add carrots, bell pepper, and snap peas. Cook 5–7 minutes until tender but still slightly crisp.
6. Stir in the drained chickpeas and teriyaki sauce. Cook 5 more minutes until everything is heated through and coated.
7. Serve over corn kernels. Top with green onions and sesame seeds.
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食材 (4人份):
1 大匙芝麻油
½ 杯洋蔥碎
3 茶匙蒜末
1 茶匙薑末
1 杯胡蘿蔔薄片
1 杯甜椒片
1 杯甜豌豆
1 罐 (15 盎司) 鷹嘴豆
½ 杯低鈉照燒醬
材料：
2 杯有機玉米粒
2 湯匙蔥花
1 茶匙芝麻
做法：
1. 將罐裝鷹嘴豆瀝乾並沖洗乾淨, 備用。
2. 在大平底鍋中倒入芝麻油, 以中火加熱。
3. 加入洋蔥, 翻炒3分鐘。
4. 加入大蒜和薑, 翻炒5分鐘。
5. 加入紅蘿蔔, 甜椒和荷蘭豆, 翻炒5-7分鐘, 直到蔬菜變軟但仍略帶脆嫩。
6. 拌入瀝乾的鷹嘴豆和照燒醬, 再翻炒5分鐘, 直到所有食材都加熱均勻並裹上醬汁。
7. 盛於玉米粒上, 撒上蔥花和芝麻即可享用。
Seafood Tofu and Veggies Clay Pot 海鮮豆腐雜菜砂鍋煲
Struggling to eat healthy without sacrificing flavor? This Clay Pot Tofu & Veggie Stir-Fry is packed with lean protein, fiber, and antioxidants to keep you full, support your heart, stabilize blood sugar, and boost energy! Healthy eating has never been this easy or delicious.
*Seafood Tofu and Veggies Clay Pot 海鮮豆腐雜菜砂鍋煲*
Ingredients (3 servings):
1½ cups organic super firm tofu
½ cup wild caught shrimp, peeled
1½ cups broccoli, chopped
¾ cup carrot, thinly sliced
¾ cup snow peas
½ cup baby corn, halved
1 cup shiitake mushrooms, sliced
1 tbs garlic, chopped
1½ tbs avocado oil
Sauce:
2 tsp low-sodium soy sauce
1 tsp sesame oil
¼ tsp black pepper
½ tsp fresh grated ginger
¾ cup water
½ tsp onion powder (optional for more flavor)
Directions:
1. In a bowl, mix all sauce ingredients. Set aside.
2. Heat oil in a pan or clay pot over medium heat. Add garlic and cook until fragrant.
3. Add tofu and cook gently for 2 minutes.
4. Add shrimp and cook until pink, about 2 minutes.
5. Add broccoli, carrot, snow peas, baby corn, and shiitake mushrooms. Stir to combine.
6. Pour in the sauce mixture and simmer for 3–5 minutes until vegetables are tender.
7. Remove from heat and serve warm with brown rice or your favorite whole grains.
—
食材（3人份）：
1.5 杯有機特硬豆腐
0.5 杯野生蝦仁 (去殼)
1.5 杯西蘭花 (切碎)
0.75 杯胡蘿蔔 (切薄片)
0.75 杯荷蘭豆
0.5 杯嫩玉米笋
1 杯香菇 (切片)
1 大匙蒜末
1.5 湯匙牛油果油
做法：
1. 將所有醬汁材料混合在一個碗中, 備用。
2. 平底鍋或砂鍋中倒入油, 以中火加熱。加入蒜末, 炒香。
3. 加入豆腐, 小火慢煎2分鐘。
4. 加入蝦仁, 煎至蝦仁變粉紅色, 約2分鐘。
5. 加入西蘭花, 紅蘿蔔, 荷蘭豆, 玉米笋和香菇, 翻炒均勻。
6. 倒入之前調好的醬汁, 小火燉煮3-5分鐘, 直到蔬菜變軟。
7. 關火, 趁熱搭配糙米飯或其他您喜歡的全穀物食用。
Nourishing Warm Soup for Blood Sugar and Cholesterol Support 有助於調理 血糖和膽固醇的暖胃養生湯
A warm, comforting stew packed with fiber-rich lentils and vitamin-loaded carrots. This hearty dish helps balance blood sugar, support heart health, and keep you full longer, perfect for nourishing your body and boosting energy naturally. 這道溫暖舒適的燉菜富含膳食纖維豐富的扁豆和維生素含量極高的胡蘿蔔。這道營養豐富的菜餚有助於平衡血糖、維持心臟健康，並能長時間保持飽腹感，是滋養身體、自然提升能量的理想之選。
*Carrots & Lentil Soup 紅蘿蔔扁豆燉湯*
Ingredients (3 servings):
1 onion, thinly sliced
1½ tsp ginger, finely chopped
½ tsp chopped garlic
1½ tsp avocado oil
2–3 medium carrots, chopped
¾ cup green lentils (rinsed)
2 cups low-sodium vegetable broth
1⅔ cups spinach
1 tsp lime juice
2 tbs cilantro
Directions:
1. Heat avocado oil in a pot over medium heat. Cook onion, ginger, and garlic for 2–3 minutes.
2. Add carrots, lentils, and broth. Bring to a boil, then simmer for 25–30 minutes until tender.
3. Stir in spinach and cilantro until wilted, then add lime juice. Season to taste and enjoy!
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食材（3人份）：
1 顆洋蔥, 切薄片
1.5 茶匙薑末
1.5 茶匙蒜末
1.5 茶匙牛油果油
2-3 根中等大小的胡蘿蔔, 切丁
¾ 杯綠扁豆 (沖洗乾淨)
2 杯低鈉蔬菜湯
1⅔ 杯菠菜
1 茶匙青檸汁
2 大匙香菜
做法：
1. 在鍋中用中火加熱牛油果油, 加入洋蔥, 蒜頭和薑翻炒 2–3 分鐘.
2. 加入紅蘿蔔, 扁豆和高湯。煮沸後, 小火慢燉25-30分鐘, 直至蔬菜變軟.
3. 加入菠菜和香菜, 翻炒至菠菜變軟, 然後加入青檸汁。依口味調味, 即可享用！
4 Festive Diabetic-Friendly Lunar New Year Recipes 4 個適合糖尿病的農曆新年食譜
As we step into the New Year, it’s the perfect time to celebrate with foods that not only taste amazing but also bring blessings of prosperity, health, and happiness. Many Lunar New Year dishes are steeped in tradition, each symbolizing something meaningful for the year ahead, abundance, good fortune, and joy.
This year, we’re sharing diabetic-friendly recipes that let you honor these customs without spiking your blood sugar. These dishes are not only delicious but also packed with nutrients to help you start the year feeling your best.
Here are some healthy recipe ideas to incorporate into your Lunar New Year celebrations while keeping your health in check.—
農曆新年將至, 正是享用美味佳餚慶祝佳節的絕佳時機, 這些美食不僅美味可口, 更蘊含著繁榮, 健康和幸福的美好寓意。許多農曆新年菜餚都蘊含著豐富的傳統, 每一道都像徵著對來年美好寓意的祝福, 寓意著富足, 好運和喜悅。
今年, 我們分享一些適合糖尿病患者的食譜, 讓您在享受這些傳統美食的同時, 也能避免血糖飆升。這些菜餚不僅美味可口, 而且營養豐富, 助您在新的一年裡保持最佳狀態。
以下是一些健康食譜, 讓您在慶祝農曆新年的同時, 也能兼顧健康Healthy Diabetes-friendly Recipe Ideas for Valentine’s Day 健康情人節創意食譜
If you want to avoid the crowd and yet impress your special someone by celebrating at home, we’ve got you covered with some unique, healthy and delicious meal ideas!
In this post, you’ll find balanced vegan appetizer, main course, and dessert recipes that are perfect for a romantic and wholesome Valentine’s celebration. Get inspired to create a meal that’s both indulgent and nourishing!
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如果您想避開擠擁的餐廳而決定在家慶祝, 給您特別的人留下深刻印象, 我們會為您提供健康美味的情人節創意食譜！
在這篇文章中, 你會找到營養豐富的開胃菜, 主菜和甜點食譜, 非常適合浪漫而健康的情人節慶祝活動。獲得靈感來製作一頓既美味又有營養的飯菜！